Caffeine is recognized as both safe and effective but does come with drawbacks. Its half-life ranges from six to eight hours, which means its effects can linger in the body for a significant time. Even if someone can fall asleep after consuming coffee in the afternoon, caffeine might still disrupt sleep patterns, causing more frequent awakenings during the night due to an activated nervous system. The brain becomes more aware of sounds and other stimuli, which can affect sleep quality.

This sleep disruption can create a cycle where insufficient sleep leads to increased caffeine consumption the next day, perpetuating poorer sleep the following night. As this cycle continues, individuals may find themselves relying more on caffeine to cope with fatigue, resulting in lighter sleep. Thus, the relationship between caffeine intake and sleep can create a challenging loop that is difficult to break.